Pilaf vs. Millet flour — In-Depth Nutrition Comparison
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How are pilaf and millet flour different?
- Pilaf is higher in folate and vitamin B1; however, millet flour is richer in copper, magnesium, iron, phosphorus, zinc, vitamin B5, and fiber.
- Daily need coverage for sodium for pilaf is 56% higher.
- Pilaf contains 5 times more folate than millet flour. While pilaf contains 212µg of folate, millet flour contains only 42µg.
- Millet flour has less sodium.
Rice and vermicelli mix, rice pilaf flavor, unprepared and Millet flour are the varieties used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +492.9% |
| Contains more MagnesiumMagnesium | +271.9% |
| Contains more PotassiumPotassium | +19.1% |
| Contains more IronIron | +61.5% |
| Contains more CopperCopper | +222.3% |
| Contains more ZincZinc | +160.4% |
| Contains more PhosphorusPhosphorus | +85.1% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +13.6% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +46% |
| Contains more Vitamin B2Vitamin B2 | +19.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +404.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +175% |
| Contains more Vitamin B5Vitamin B5 | +77.2% |
| Contains more Vitamin KVitamin K | +60% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
| Contains more OtherOther | +219% |
| Contains more FatsFats | +210.2% |
~equal in
Protein
~10.75g
~equal in
Carbs
~75.12g
~equal in
Water
~8.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
| Contains less Sat. FatSaturated fat | -42.7% |
| Contains more Mono. FatMonounsaturated fat | +147.7% |
| Contains more Poly. FatPolyunsaturated fat | +594.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
71.23 g
Sucrose:
0.3 g
Glucose:
0.1 g
Fructose:
0 g
Lactose:
0 g
Maltose:
1.13 g
Galactose:
0 g
Starch:
69.88 g
Sucrose:
0.3 g
Glucose:
1.26 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0.11 g
Galactose:
0 g
| Contains more MaltoseMaltose | +927.3% |
| Contains more GlucoseGlucose | +1160% |
~equal in
Starch
~69.88g
~equal in
Sucrose
~0.3g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 1303mg | 4mg | 56% |
| Folate | 212µg | 42µg | 43% |
| Copper | 0.166mg | 0.535mg | 41% |
| Magnesium | 32mg | 119mg | 21% |
| Iron | 2.44mg | 3.94mg | 19% |
| Phosphorus | 154mg | 285mg | 19% |
| Vitamin B1 | 0.603mg | 0.413mg | 16% |
| Polyunsaturated fat | 0.377g | 2.618g | 15% |
| Zinc | 1.01mg | 2.63mg | 15% |
| Vitamin B5 | 0.715mg | 1.267mg | 11% |
| Fiber | 1.2g | 3.5g | 9% |
| Calcium | 83mg | 14mg | 7% |
| Manganese | 0.882mg | 1.002mg | 5% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Fats | 1.37g | 4.25g | 4% |
| Choline | 17.5mg | 3% | |
| Vitamin B6 | 0.4mg | 0.372mg | 2% |
| Calories | 359kcal | 382kcal | 1% |
| Vitamin B12 | 0.02µg | 1% | |
| Saturated fat | 0.307g | 0.536g | 1% |
| Monounsaturated fat | 0.373g | 0.924g | 1% |
| Vitamin B3 | 6.127mg | 6.02mg | 1% |
| Vitamin B2 | 0.087mg | 0.073mg | 1% |
| Protein | 10.42g | 10.75g | 1% |
| Selenium | 32.4µg | 32.7µg | 1% |
| Starch | 71.23g | 69.88g | 1% |
| Potassium | 188mg | 224mg | 1% |
| Carbs | 76.31g | 75.12g | 0% |
| Net carbs | 75.11g | 71.62g | N/A |
| Cholesterol | 1mg | 0% | |
| Sugar | 1.53g | 1.66g | N/A |
| Vitamin E | 0.04mg | 0.11mg | 0% |
| Vitamin A | 4µg | 0% | |
| Vitamin K | 0.5µg | 0.8µg | 0% |
| Trans fat | 0g | 0.002g | N/A |
| Tryptophan | 0.086mg | 0.17mg | 0% |
| Threonine | 0.221mg | 0.354mg | 0% |
| Isoleucine | 0.279mg | 0.473mg | 0% |
| Leucine | 0.523mg | 1.537mg | 0% |
| Lysine | 0.189mg | 0.144mg | 0% |
| Methionine | 0.145mg | 0.319mg | 0% |
| Phenylalanine | 0.32mg | 0.675mg | 0% |
| Valine | 0.374mg | 0.584mg | 0% |
| Histidine | 0.15mg | 0.257mg | 0% |
| Omega-3 - ALA | 0.044g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 2.549g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
47%
33%
Minerals Daily Need Coverage Score
77%
94%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 0.229g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Millet flour contains less Sodium (difference - 1299mg)
Which food is richer in minerals?
Millet flour is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)